Archive for October, 2008

P.S. Yes, I know the postscript normally goes at the end, but just in case you don’t make it that far, I want you to know there’s a great recipe awaiting you. Yum!

As seems to be my pattern, I’m barely getting my October post of seasonal foods in under the wire. I figured since tomorrow is Halloween, I’d start with pumpkins, which are incredibly nutritious. However, we all have our culinary limits and one of mine is that I refuse to wrestle with a pumpkin. I’m over it. I organized and managed too many pumpkin carvings when my kids were little. Now I prefer using organic canned pumpkin. It’s so much easier to open a can than it is to dig out the flesh from a whole pumpkin.

Most (99%) of pumpkins used in the US are for jack-o-lanterns. These are those big stringy-type pumpkins that work best as a launching pad for little-kid art. Or big-kid pranks. The smaller “Sugar Pumpkins” are a much better choice for cooking (if you really want to do that). I spend a lot of time in the kitchen because eating healthy gluten-free food is a priority to me, but in this case, I’m going for quick and easy, especially since many of the canned choices are so good. (Recipe for pumpkin buckwheat pancakes to follow.)

Pumpkin is rich in fiber and full of beta-carotene, which is converted to vitamin A in the body. Beta-carotene can be found in orange colored veggies like squash, carrots, sweet potatoes, and pumpkins. It supports eye health and may even help protect against cancer and heart disease.

Raw pumpkin seeds are one of my favorite things to add to granola, trail mix, hot cereal, power bars, wild rice, or to toss on fresh salads. They were considered a medicinal food by Native Americans and although the Indians didn’t know the sciency details, they were right — the seeds are a rich source of zinc, which supports healthy immune function and promotes bone mineral density.

Hey guys, pumpkin seeds also contain phytonutrients called cucurbitacins, which help keep your boy parts running smoothly. Studies show this substance to be beneficial to prostate health, so keep that in mind next time you reach for a snack. And get this, pumpkin seeds are also a concentrated source of protein, so skip the high-fat, high-sugar candy bars and go for a handful of pumpkin seeds instead.

More seasonal foods for October Apples (for more information on the health benefits of apples, check this post).Lima beans (butter beans) are an excellent source of fiber, which can help lower cholesterol and promote balanced blood sugar levels. For more information on fiber and the gluten-free diet, check this post.Onions are a staple in my kitchen. I love grilling onions, which have been a regular part of my CSA box of veggies lately. Onions are a true super food as they’re an excellent source of vitamin C, folate, fiber and contain an important phytonutrient called allicin, which may help lower cholesterol and blood pressure. Plus, onions add wonderful flavor to almost any dish.Kale (for more information on the health benefits of kale, check this post).

1. Whisk together buckwheat flour, maple sugar, baking powder, baking soda, cinnamon, allspice, ginger, and salt. Set aside.
2. In another bowl, whisk together rice milk, eggs, and vanilla.
3. Pour liquid ingredients over the dry ingredients and blend until combined. Don’t overmix.
4. Gently fold in pumpkin.
5. Pour about 1/3rd cup of batter onto preheated and greased griddle. Flip when the edges of the pancakes fold in and the bubbles pop. Cook until each side is golden brown.

* Make sure your buckwheat flour is GF. Lauren (see comment below) from daringtothrive is right about Bob’s Red Mill. They don’t advertise their buckwheat flour as gluten-free because it doesn’t test out as gluten-free. Buckwheat is naturally gluten-free, but make sure the source you use guarantees that it has not been contaminated.

* I added the maple sugar the first time I made these simply because it was sitting on the counter and there was about 1 & 1/2 tablespoons left in the jar. I add a little to the mix when I make up my own pre-packaged hot cereal for backpacking. It’s great when you’re out in the wilderness and you want a nice sweet bowl of hot cereal before you hit the trail. Maple sugar is expensive, so don’t run out and buy some just for these pancakes. Leave it out or substitute something else.

* If you don’t have allspice, use a pinch of nutmeg.

These pancakes are so good! You can save the extras, freeze and pop in the toaster later. They also make great hiking snacks.

Those of you with gardens know it’s the tail end of squash season. Do you feel as though your garden has been taken over by this wildly prolific plant? Are you giving it away to friends, family, even strangers? Adding it to everything from pancakes to smoothies?

I thought I’d help you out with an idea for garden-fresh (and gluten-free) enchiladas. You can mix and match your veggies as you please. This isn’t a “real” recipe, it’s just another one of my launching pads, a way to use up your late-harvest veggies. You really can’t mess it up (yeah, I know, famous last words).

what you need

red chile enchilada sauce
I use vegetarian Bueno Red Chile sauce; sometimes the frozen version, sometimes the dried version, sometimes my own version using whatever dried red chile powder I have around. Whatever I use, I always add minced garlic to the sauce. Simple instructions will be on the package, whatever brand you buy. If the recipe calls for all purpose flour, simply substitute brown rice flour to make it gluten-free. Some recipes call for a tablespoon or two, some don’t call for any flour. I usually “doctor” up my red chile sauce with southwest seasonings like cumin, ground coriander, dried oregano, or dried thyme. Like I said, this is just a launching pad, so don’t be afraid to play with your food. Adjust amounts according to how many people you are serving.

corn tortillas (6-inch size)
Make sure they contain only corn (maize) and no wheat flour. You can also use blue corn tortillas, which add a bit of culinary cachet to your enchiladas. Again, make sure wheat flour wasn’t added into the mix. Count on 2 per person for stacked enchiladas and 2 or 3 for rolled enchiladas.

grated cheese
a mix of colby and monterey jack

filling ingredients (these are just ideas, use a mix of your favorites)
squash
tomatoes
bell peppers
cremini mushrooms
onion
corn (small can or scrape it off a cooked cob)
black beans or pinto beans (15 ounce can, rinsed and drained)

what you do
1. Prepare red chile sauce according to package directions, simmer on low.
2. Preheat oven to 425 degrees.
3. Drain and set aside corn and beans (don’t roast with the other veggies). Wash and dice the other veggies, toss in a small amount of olive oil. Spread out on a rimmed cookie sheet, lightly salt, and roast in the oven for about 15 minutes, stirring occasionally. Veggies should be tender and browned in spots. Remove veggies, transfer to a large bowl and add the corn and beans. Toss gently. Reduce oven temperature to 350 degrees.
4. Heat 3 tablespoons of oil in a small skillet. Quickly fry one tortilla at a time, turning once. Drain on paper towels.
5. Using tongs or two forks (this takes some manual dexterity), dip prepared tortilla in red chile sauce to coat. Place red chile covered tortilla on an oven-proof plate, spoon about 1/3 to 1/2 cup of veggies on tortilla, top with small amount of grated cheese and place another red chile dipped tortilla on top. Add a couple of spoonfuls of sauce and some grated cheese and place in the oven for 5 to 10 minutes to heat thoroughly and melt the cheese.

* This is a traditional New Mexican stacked tortilla method, which I really like. But, if you’re making more than two or three servings, this individual method becomes time consuming and a little more difficult. You can also prepare rolled enchiladas by spreading about 1/2 cup of the sauce in a 9 x 9 inch (or 9 x 13) baking dish. Using the briefly fried tortillas (draining on paper towels) — place about 1/3 cup of roasted veggie mix down the middle of the tortilla. Cover with 1 to 2 tablespoons of red chile sauce and a small amount of cheese. Roll up to enclose the filling. Adjust amounts so they roll up and close. Place seam side down in baking dish. Repeat with remaining tortillas, placing them side by side. Spread the rest of the sauce and filling over the tortillas, sprinkle with cheese and bake uncovered for about 15 minutes.

Oh, by the way, Denver area GF bloggers, Pete and Kelli, will be teaching a GF cooking class (FREE) at Whole Foods in Littleton on October 29th. You can read more about it on their blog, noglutennoproblem. If you live in this area, check it out!

I’m thinking I may have over-done my anti-sugar tirade, so to make amends, I thought I’d post a gluten-free recipe of mine that is sweetly decadent AND healthy. In moderation, anyway. This is a recipe I posted in the beginning of my blogging days, but I felt it deserved a reprise. And you all know, there’s nothing like chocolate to soothe the soul. Or placate feisty hormones.

I’m sure you’ve also heard the good news that cocoa in small doses is actually quite good for us (more on that later). Yippee, hallelujah, and pass the dark chocolate.

But first, a bit about a conference I just attended — the national CSA (Celac Sprue Association) conference in beautiful (but flat) La Vista, Nebraska. Although I did hear that nearby Omaha is a fun city, I had no time to explore as I spent all my time in lecture halls.

CSA is a non-profit organization of “celiacs helping celiacs” and is a great resource for people struggling with a new diagnosis or those having trouble conforming to a gluten-free diet. Check out their website if you want more information about celiac disease, product listings, label reading, recipes, awareness, or how to find a local support group. CSA is a valuable resource — take advantage of what they have to offer and help support the cause.

Here’s a short list of the topics discussed at the conference (Harvesting Knowledge of Celiac Disease). I’ll spare you the sciency details, but if there’s anything you’d like more information about, please let me know and I’ll expand on that.

The topics listed below were discussed during a continuing education workshop for dietitians.

My next list includes topics discussed during 3 days of information and updates by the medical, science, and support communities. There are a few eccentric and a touch “out there” doctors and scientists in this field. Thankfully so! Most of our top celiac experts are from other countries — Joseph Murray, M.D. (Mayo Clinic) is from Ireland; Peter Green, M.D. (Columbia University) is from Australia; Alessio Fasano, M.D. (University of Maryland) is from Italy; Stephano Guandalini, M.D. (University of Chicago) is from Italy; and Dr. David Sands, plant pathologist and biotech frontiersman is from Montana. Oh wait, Montana just seems like another country, but nonetheless, Dr. Sands is definitely part of this “out there” group of doctors and scientists making a huge difference in the world of celiac disease research and education. Too bad whoever named this disease didn’t come up with something a little cooler than the name celiac sprue. Maybe these guys could get more funding for their research if it all sounded a bit more glamorous — although not easy to do when you’re talking about gas, bloating, and intestinal distress. Things are changing though, our little GF community is even becoming somewhat trendy.

The above highlighted links are to each doctor and the celiac disease centers they are involved with. All are valuable resources. An additional link to information about Dr. Fasano’s research can be found here.

Lee Tobin, director of the Whole Foods Market GF Bakehouse, demonstrated techniques for preparing an assortment of GF grain recipes. He was the mad scientist of food preparation as he had several things cooking at once. I love watching chefs work their magic and Lee is no exception. I’ll post one of his recipes once I have (hopefully) permission to do so. His acorn squash with cranberry apple quinoa, braised chicken with millet skillet (cute name), New Mexican pozole, and Greek kasha salad were all amazing. Good gluten-free food — and healthy, too. That’s the best kind!

Now on to the important stuff — chocolate.

Several studies indicate pure, natural cocoa to be high in flavonoids (phytochemicals), which are powerful antioxidants that may help protect against cardiovascular disease and cancer. According to the food chemistry geeks at Cornell University, the antioxidant content of cocoa was almost 2 times higher than red wine, 2 to 3 times higher than green tea, and 4 to 5 times higher than black tea. Other studies show cocoa reduces blood clotting and may also stabilize arterial plaque. If you check the Dagoba Chocolate (my favorite kind) website, you’ll find a long list of health benefits.

But before you run out to the supermarket and load up on Mars Bars and Snickers, keep in mind, the research studies touting the benefits of chocolate were conducted using pure, natural cocoa (or cacao if you’re talking about the plant), so stick close to the source. Processed candy bars are not only unhealthy in general, but often contain gluten and other allergens. So skip the packaged cocoa drinks and additive-filled candy bars and buy the good stuff or make your own treats (see recipe below). My favorite source for cocoa powder for my recipes is Dagoba, but there are other good choices as well.

Chocolate as a health food? Sound too good to be true? Don’t question it, just enjoy it! But enjoy the right kind in the right amounts (that “M” word again).

what you do
• this is another one of my “launching pad” recipes that I made up; adjust as your heart desires
• place all ingredients in a food processor
• blend until desired consistency (you may want to add more coconut milk or water)
• serve with fresh strawberries, Fuji apple slices, pears, or even jicama (be creative)

Have you ever eaten collard greens? Be honest. Those of us out here in the Rocky Mountain West don’t make a habit of eating these hearty (hardy) plants, but you Southerners do, don’t you?

Okay, we’ll start from scratch. Although collard greens have the exact texture and feel of household rubber gloves, they’re actually quite tasty if you prepare them right. And they are SO healthy — they definitely deserve super food status.

Just look closely at these pictures I took of my Grant Family Farms organic collard greens. Look at the veins, the deep green color, and the firm, fresh leaves. You can literally see the vitality of the plant, the life-force. Not to mention all that fiber. Now, don’t you know this stuff has to be good for you?

Why collard greens are on my list of super foods:

• contain compounds that help the liver detoxify icky (scientific word) substances
• one of the highest sources of plant-based calcium (yeah! good for us dairy-free people)
• low in calories, high in nutrients
• excellent source of vitamins K, A, C
• excellent source of manganese and folate
• high in fiber

How to prepare and store collard greens:

• rinse well, but avoid soaking as some of the nutritional value will be lost
• I use stems and all; stack or roll-up leaves and cut in 1-inch slices
• the stems contain a LOT of fiber, so use the whole plant
• sauté in small amount of broth or olive oil for about 5 minutes
• store in plastic bag in refrigerator; they stay fresh about 5 or 6 days

Nutritional considerations

Collard greens are part of a class of foods that contain goitrogens. Goitrogens are foods containing certain substances that can disrupt thyroid function in humans. Cruciferous veggies, which include collard greens, and soy-based foods are the main sources of goitrogens (see complete list below). Although there is some controversy about goitrogen foods and thyroid activity, there are also no definitive research studies indicating these foods should be avoided if you have a healthy functioning thyroid. Discuss any concerns you may have regarding this with your health care practitioner.

what you do
Chop onion, garlic, and squash and set aside. Rinse and chop greens. Heat a few tablespoons of the broth over medium heat in a large sauté pan. Once broth is steamy, add onions, garlic, and squash and sauté for about 5 minutes. Add the rest of the broth, tomatoes (and a touch of the juice if you need more liquid) and the beans and simmer on medium-high (almost to a boil). Add collard greens and simmer for another 5 minutes. You want the liquid to reduce so it’s like a big warm bowl of salad, not a sloppy bowl of soup. This is one of my “launching pad” recipes, so there’s lots of room for changes.

Sorry, but I can’t seem to let go of this HFCS thing. After I published my original sugar post, I thought I was finished with that subject. But no, the Corn Refiner’s Association had to come up with those deceptively sweet commercials and I got caught up in it again. And now, with Halloween right around the corner — well, I just can’t help myself.

What prompted this revival of my HFCS interest (obsession)? I recently read that twenty million pounds of candy corn are sold in the United States each year, most of it around Halloween. What? How can that be? And what is candy corn, anyway?

Before I launch into part 3 of my sugar diabtribe, imagine this. I’m at K-Mart this morning sneaking around the bulk (and I mean BULK) candy isle (now called Seasonal Favorites), which by the way, is several miles long and conveniently located next to the Health & Beauty section. I’m wearing a tattered London Fog trench coat, a Blondie wig, and Jackie O sunglasses. Why? Because I’m a nutrition therapist on an anti-HFCS rant and here I am buying candy corn by the 5 pound bag. Hypocrisy aside, that just doesn’t look good.

But I digress. Back to the mission at hand. What exactly is candy corn and how could we possibly consume 20 million pounds of the stuff each year?

According to my sources (Wikipedia and the National Confectioners Association), candy corn is made from sugar, corn syrup, honey, carnauba wax, fondant, and marshmallows. Okay, so we’ve got sugar, sugar, and sugar for the first 3 ingredients. Carnauba wax and fondant? Does that sound nasty to you?

Carnauba wax is what gives candy corn its glossy look. The wax is collected from a plant, then refined and bleached. It’s used in car wax, furniture polish, shoe polish, and candy corn.

Now we have sugar, sugar, sugar, and bleached wax. Yum!

On to fondant, which is sugar and water cooked to a “soft-ball” stage.

Sugar, sugar, sugar, bleached wax, and sugar.

Aaah, some redemption in the last ingredient. Marshmallows. We all know what marshmallows are, right? No? Well, guess what? Marshmallows are made from sugar, corn syrup, water, gelatin, dextrose, and flavorings — whipped to a spongy consistency. Before I wrap this up, you need to know two more things. Gelatin is usually made from collagen extracted from the bones, connective tissue, intestines, and organs of cows. And remember when I mentioned in sugar post #1 that words ending in “ose” usually indicate — you guessed it — sugar!

If I’m correct, candy corn is made from (drum roll, please), sugar, sugar, sugar, bleached wax, sugar, sugar, sugar, cow connective tissue, sugar, and flavorings. “Flavorings” being the mystery ingredient as I couldn’t figure that one out. Maybe we don’t want to know.

Bottom line? Skip the candy corn and here’s why.

First off, much of the sugar in candy corn is in the form of HFCS. New research published in the current issue of the Journal of Nutrition shows that the ratio of fructose to glucose is important in how efficiently we turn sugar into body fat. Three different test groups were used. One group drank a 100% glucose drink, one group a 50% glucose/50% fructose mix, and the final group a 25% glucose/75% fructose mix. All three groups consumed the mixture in the morning. To make a long and rather complicated story short, body fat synthesis was measured immediately after these sugar drinks were consumed showing a significant increase in lipogenesis as the fructose concentration went up. Lipogenesis is the process in which sugars are converted to body fat.

The higher fructose mix given at breakfast also impacted the way the body dealt with lunch fats, increasing the storage of converted fats rather than using them for other purposes. Once the process was kick-started in the morning, it continued. Dr. Elizabeth Parks, the lead scientist conducting the study, noted that people trying to lose weight shouldn’t eliminate fresh fruit from their diets (the sugar in fruit is fructose), but should eliminate processed foods containing refined sugar and HFCS. The relatively small amount of sugar in fresh fruit is mixed with fiber, bulk and other good things which minimizes the lipogenesis potential.

As I mentioned in my first sugar post, sugar is not inherently evil and is not the sole cause of our obesity epidemic, but it does contribute. Americans eat too much fat, too much sugar, too much protein, too many calories and we don’t get enough exercise. Obesity is the result of a combination of things. And although those recent HFCS commercials suggest it is a natural substance and is fine in moderation, this new study indicates this version of sugar might put you on the fast track to weight gain. HFCS may be “natural” but it boosts fat storage, so eliminate it from your diet. Instead, use honey, maple syrup, or molasses in moderation.

The government has made an effort to let us know what we should be eating on a daily basis by creating the Food Pyramid. Rather ironic, wouldn’t you say? Here we are at the top of the food chain and we’re the only animals in need of eating instructions.

And in light of more and more evidence of poor decisions made by our elected officials, maybe we should educate ourselves and figure out what we should eat on our own.

Okay, having said that, I’m going to throw my two cent’s worth into the mix. More irony, you say? I suppose so, but at this point, there’s an overload of complex and confusing information from too many sources. It’s time to slow down and rethink things. We all have to eat, why is it so confusing to choose a healthy diet? Why are we so obsessed with food and yet so unhealthy as a culture? Part of the problem is too many choices in a world of food politics and an industry worth billions of dollars a year — in the United States alone. That can make eating complicated and even stressful.

It doesn’t have to be.

Here are a few tips for healthy eating and a simple recipe for snacking.

1. Eat whole, fresh food (preferably organic).
2. Make whole plant sources, especially vegetables, legumes, and fruit your foundation. You can even eat veggies for breakfast — it’s okay, trust me. Use gluten-free whole grains such as brown rice, quinoa, and teff.
3. For the most part, choose foods you can hold in your hands and wash. Can you wash a box of Kraft mac and cheese or a package of ding dongs? You can wash a tomato and you can rinse brown rice. See how easy that is?
4. Don’t eat food that never spoils. Remember my HFCS post? The pink snowballs and the chocolate hockey pucks? As I mentioned, I’ve had those on my closet shelf for over a year. If it doesn’t rot, it’s not food.
5. If animals, insects, and bacteria won’t eat it, maybe we shouldn’t. Food that has been sprayed with chemicals to repel critters is not a good choice for people either. Whoa, that doesn’t mean bugs are smarter than we are, does it? Yikes, maybe so.
6. You’ve all probably heard this one before — don’t eat foods from the middle of the grocery store. Stick to the periphery where the real food is located.
7. Make it yourself. Learn from your grandmother. Enjoy the cultural wisdom of food. My mother grew up in a very poor family in the south during the depression. I mean dirt-floor poor. They had few food choices, but somehow the family was fairly healthy. All they could afford was assorted beans, cornbread, dandelion greens, whatever fruit or nut tree was around, some oatmeal and an occasional pig, chicken, or fresh-caught game (birds, fish, rabbits). My grandmother also made them all take a dose of cod liver oil regularly. Hmmm? When you think about it, you’ve got some very healthy food choices there. They either grew or caught everything they ate. I know things are different now and you just don’t have time to go rabbit hunting on your lunch hour, but it doesn’t have to be complicated or expensive.
8. To sum it up: eat less, eat slower, use smaller plates, choose fresh ingredients, eat more vegetables, skip the junk food, and savor your food. Part of eating healthy is enjoying what you eat, how you prepare it, the cultural variations, and sharing it with others.

This is another one of my “launching pad” recipes. You can customize this any way you want. Switch out the garbanzo beans for pinto or cannellini beans, add minced chile peppers, parsley — whatever your heart desires (or whatever ingredients you have on hand).

Disclaimer: All material on this website is provided for informational and educational use only and
should not be used for diagnostic purposes. Consult with your physician regarding any health or medical concerns you may have.